floFOCUS

HYROX

4 rounds: 4-min on/1-min off

1. 500m row + 50ft burpee broad jump + max farmers carry
2. 500m ski + 10 cal bike + max reps sandbag lunges

floLIFT

front squat

4 sets :

• 3 Front Squats @ 65-70%
  • CONTROL descent – fast up
• 1 set max rep at 60%
  • leave 1-2 reps in the tank
  • quality reps

4 sets : every :90

all sets @ 70%

• 1 pull
• 1 hang power clean
• 2 front squat

3 sets : @ 70-75%

• 2 pulls
• 1 squat clean

Pump&Sweat

8-min amrap

• 5 chin ups
• 10 push ups
• 15/12 cal ski

8-min amrap

• 10 db bench press
• 12 db chest flies
• 14 each db low row

8-min amrap

• 15/12 cal row
• 12 vups
• 9 each side plank hips dip

8-min amrap

• 200m run
• 8 db arnold press
• 10 db oh tricep ext.

2-min rest between amraps

Push/Pull

22-min

3×5: back squat @60% of 1rm (2 tempo + 3 bs)

3×3: sumo deadlift @60% of 3rm

3 rounds (18-min)

• 400m
• 30 wall ball
• 20/18 cal bike

HYROX (partner)

buy-in: 800m run (together)

4 rounds (split)

• 500m ski
• 20 burpee broad jumps
• 4 sled pushes
• 20 sand bag walking lunges
• 20 wall balls

cash-out: 1-mile run (together)

Chipper (partner)

2 rounds

• 100 cal bike
• 80 db snatches
• 60 box jump overs
• 40 t2b
• 20 burpee pull ups